Lemon Parmesan Barley

I think I've now established that barley has become my go-to grain, not only because of its low glycemic index but also because it matches my flavor pallet and cooking so well. I always look for new ways to use this grain, and recently I came across this little gem on Food.com that will pair quite well with any lemon oriented protein. Enjoy!

Barley is shown here paired with Chicken Gruyere

Ingredients:

• 3 cups chicken broth
• 1 cup pearl barley - rinsed thoroughly
• 1 tbsp extra virgin olive oil
• 1 tbsp salted butter
• 1/8 tsp black pepper
• 1/4 cup shaved parmesan cheese
• 1 tbsp lemon zest
• 1 tbsp fresh parsley, chopped

Preparation:

Combine the broth, oil, butter and pepper in a medium saucepan and bring to a boil. Stir in the barley, cover and bring to a boil. Lower heat and simmer ~35-40 minutes until tender and most liquid is absorbed.

Remove from heat and stir in cheese, lemon zest and parsley.

Cover and let stand for 5 minutes... then fluff with fork and serve.

Barley is shown here paired with Slow Cooker Mediterranean Chicken

The barley also pairs well with Lemon Caper Snapper

Blessed be... and happy cooking!

Curried Chickpea Stew with Roasted Vegetables

  Full credit for this delicious stew goes to the ADA's Diabetes Food Hub

Get ready to savor a cozy bowl of veggie-filled goodness with this diabetes-friendly Curried Chickpea Stew. Bursting with flavor and roasted veggies, this stew is like a hug for your taste buds and your health.

Ingredients:

• 1 small sweet potato (peeled and diced, for the roasted veggies)
• 1 red bell pepper (diced, for the roasted veggies)
• 2 cups cauliflower florets (for the roasted veggies)
• 1 tbsp olive oil (for the roasted veggies)
• 1/8 tsp salt (for the roasted veggies)
• 1/4 tsp black pepper (for the roasted veggies)
• 2 tsp olive oil
• 1 yellow onion (diced)
• 2 cloves garlic (minced)
• 2 tsp curry powder
• 1/2 tsp ground turmeric
• 1/4 tsp salt
• 1/4 tsp black pepper
• 14-16 oz canned diced tomatoes
• 1 1/4 cup unsweetened coconut milk
• 1 cup vegetable broth
• 15 oz canned chickpeas (rinsed and drained)
• salt and pepper to taste
• handful fresh cilantro or parsley (chopped, for garnish)

Preparation:

Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

In a large bowl, toss the sweet potato, red bell pepper, and cauliflower florets with 1 tablespoon of olive oil, salt, and pepper.

Spread the vegetables in a single layer on the prepared baking sheet. Roast in the preheated oven for 20–25 minutes until they are tender and slightly caramelized.

In a large pot or Dutch oven, heat 2 teaspoons of olive oil over medium heat. Add the diced onion and minced garlic, and sauté until they become fragrant and translucent.

Add the curry powder, turmeric, salt, and pepper to the pot. Stir well to coat the onions and garlic with the spices.

Pour in the diced tomatoes (with their juice), coconut milk, and vegetable broth. Stir to combine. Add the rinsed chickpeas to the pot and stir everything together. Bring the mixture to a boil.

Reduce the heat to low and let the stew simmer uncovered for about 15–20 minutes, allowing the flavors to meld together. Stir occasionally.

Remove the roasted vegetables from the oven and add them to the pot. Stir gently to incorporate them into the stew. Serve the curried chickpea stew in bowls, garnished with fresh cilantro or parsley.

Blessed be… and happy cooking!

Simple Lunch Scallops

Labs don't lie.

Sometimes we fall from grace in our diabetic meal plan.

You know it. I know it.
We do our best, but sometimes we cave.
Well, as you now know, I'm not perfect, but I do try. 
For starters, let's get back on track with this really simple, fresh and amazing lunch.

Ingredients:

• 1 1/2 lbs raw scallops
• 4 mid sized tomatoes - cut into small chunks
• light olive oil
• 1 medium yellow onion - cut up to your preference
• 4-5 garlic cloves - minced
• Salt and fresh ground black pepper to taste

Preparation:

In a large non-stick fry-pan saute garlic in a bit of oil over medium heat until just brown. Add onions and simmer until they JUST start getting soft. Add tomatoes, simmer still at medium and toss frequently until they are cooked down but still have some chunks. Add in scallops toss gently until cooked. Season with salt and pepper, mix and serve.

Blessed be... and happy cooking!

Turkish Lamb Stew by Chef Michael R - A Definite Favorite

This is a hearty and rich Turkish stew made with white beans and diced lamb or beef slowly cooked in a tomato sauce. It is packed with lots of flavors and is the ultimate comfort dish for cold winter nights.

Ingredients:

• 2+ lbs diced lamb – most fat trimmed
• 2 15 oz cans cannellini beans– drained
• 1 tbsp olive oil
• 1 large onion - diced
• 3 cloves garlic - minced
• 2+ cups fresh tomatoes – chopped
• 5-6 oz baby portobello mushrooms – cut up
• 1/4 tsp crushed Aleppo pepper - more for extra heat
• 1 can tomato paste
• 32 oz beef stock or chicken stock
• 1/4 tsp black pepper
• 1/2 tsp cumin - more if you love cumin
• 1 tsp salt

Preparation: 

Preheat the oven to 355° F. Toss the meat with a bit of olive oil, salt and pepper.

Place a heavy-based pan or Dutch oven on medium to high heat. When hot, add the olive oil and brown the meat.

Add onion and garlic, saute until translucent and add mushrooms. Add the tomatoes and stir in the tomato paste. Add the beans along with salt, pepper, and cumin.

Pour in the beef stock or chicken stock and stir well. Make sure there is enough liquid to cover the beans.

Cover the pan with the lid and cook in the oven for 1 hour or until the meat soft. Make sure to check every 20  minutes and give it a stir. 

Serve with your favorite toasted bread and listen for the Yummy Noises that you're bound to here around the table!

Blessed be... and happy cooking! 

Weekend Ramble: Is Allulose the Perfect Sweetener?

Here's a new and improved sweetener written up by Elizabeth Traxler, MS, RDN, LD. on the blog by University Hospitals. Could this be a dream-come-true for people with diabetes?

I started using Allulose at the beginning of October 2024 and initially I was quite pleased with it. I need my cawfee to be a little sweet, and the fact that Allulose is a sweetener that is not metabolized like sugar or things like Splenda appealed to me.

As you'll read in the article, Allulose is not cheap, but it does work well for many people. My labs showed a positive reaction to its use, but I, unfortunately, was one of those who developed side effects after a few months of using this sweetener, so I stopped.

Long story short... I do believe its good stuff and worth a try.

Is Allulose the Perfect Sweetener?

March 06, 2024

If you’ve been wishing for a better tasting low-calorie sweetener, allulose might be the answer. This recently FDA-approved sugar substitute boasts a lot of positives. But before adding it to your coffee, it’s important to get the whole picture.

“Allulose is a new option in the list of safe alternatives to sugar,” says University Hospitals registered dietitian Elizabeth Traxler, MS, RDN, LD. “Like many sugar substitutes, allulose is low calorie and doesn’t raise insulin or blood sugar levels, so it can be helpful for weight management and diabetes. The thing that sets allulose apart is it has a texture and flavor similar to table sugar and it doesn’t seem to give the strong aftertaste that is often associated with most low-calorie sugar substitutes.”

What is Allulose?

Allulose is a sugar found naturally in raisins, figs, maple syrup, molasses and wheat. Allulose is commercially produced by heating the sugar molecule fructose and changing its chemical form. The resulting sweetener is available granulated like sugar or in liquid form. You can find it online, but you won’t find it on most store shelves or in many low-calorie foods or beverages – at least not yet.

Allulose and the Body

The body responds to allulose differently than it does to table sugar. Allulose is quickly absorbed and excreted, but isn’t metabolized by the body. Because it isn’t metabolized, allulose doesn’t increase insulin or blood sugar levels, isn’t stored as fat and won’t promote weight gain like sugar does.

The “Sweet” News about Allulose

Sweet and tasty. Allulose is about 70 percent as sweet as sugar and tastes a lot like sugar, with little or no aftertaste. That means you can truly enjoy it as a sugar substitute, including for baking.

Low calorie. Allulose has about one-tenth of the calories in sugar. It contains approximately 1.6 calories per teaspoon compared to 16 calories in 1 teaspoon of sugar.

Safe. Allulose has received the “Generally Recognized as Safe” approval from the Food and Drug Administration (FDA).

No tooth decay. Unlike sugar, and like some other sugar substitutes, allulose isn’t metabolized in the mouth, so it doesn’t contribute to tooth decay.

Doesn’t raise insulin and blood sugar levels. Allulose doesn’t raise insulin or blood sugar levels, which makes it an appropriate choice for individuals with diabetes. But the benefits may go far beyond that.

“A few studies have shown that if a certain amount of allulose is consumed with other carbohydrates, there may be a lower blood sugar spike than what is typical for that food on its own. And studies conducted with rats demonstrated that allulose may enhance the body’s sensitivity to insulin, which is important for blood sugar regulation,” says Traxler.

The Drawbacks of Allulose

Side effects. At this point, there aren’t many human studies to show how much allulose may be harmful. While not many side effects have been identified, it’s possible that when consumed in higher amounts, allulose may cause GI upset due to its poor absorption. In addition, some research shows that allulose may promote the growth of certain bacteria associated with poor effects on gut health. In either case, allulose could cause GI symptoms of discomfort, gas or bloating similar to those with other sugar substitutes. Moderation is always the key.

Price. The product is new, has to be commercially produced and has a lot of positive qualities that put it in high demand. That all adds up to a high price. Compared to other sweeteners, allulose is the most expensive. Allulose is almost five times the price of table sugar, more than twice the price of Sweet’N Low, and about 30 percent more expensive than Truvia and Equal.

“If you can afford the cost, allulose has a lot in the plus column. It provides another safe option for adding sweetness without sugar or calories. It may be especially appealing due to its potential to support weight loss and blood sugar management. However, like any other sugar substitute available, we should consume it in moderation as more research is needed to assess its health impact over time,” says Traxler.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

 

Cannellini Cod

Beans and mustard with fish and tomatoes? Weird, right? Trust me..... it works ;-)

Ingredients:

• 1-2 lbs cod or other white fish filets
• your favorite white cooking wine - use real wine ;-)
• 15 oz cannellini beans - drained but not rinsed
• country style Dijon mustard
• olive oil
• salt to taste
• fresh beefsteak tomatoes
• fresh ground black pepper
• fresh parsley - chopped

Preparation:
Let your tastebuds be your guide with this one, and make it your very own. :-)

Paste:
Mash cannellini beans, add mustard, oil, salt & black pepper to taste, and warm. Paste should be thin but not runny.
Fish:
Cut tomatoes into ¼” slices, sear in large skillet and set aside. Sear fish in same pan and sprinkle with fresh ground pepper and parsley. Add wine and simmer covered until almost done. Spoon off most of the broth and save for a little treat later. Layer tomatoes on the filets, spread paste over tomatoes, cover and simmer low a little more. Garnish with shredded parsley and serve.

Blessed be... and happy cooking!

Italian Seafood Soup & Garlic Croutons

 This delicious soup is adapted from a recipe on Taste.com.

As our days cool down for fall, more soups will be on the menu. Today I'm sharing a delightful soup I adapted from a recipe shared by an Australian friend. Enjoy!

Ingredients:

• 1 yellow onion - finely chopped
• 2 celery sticks - finely chopped
• 1 baby fennel - trimmed & finely chopped
• 2 garlic cloves - crushed
• 1/8 tsp crushed Aleppo pepper - more depending on preferred heat level
• 3 cups water
• 15 0z can no-added-salt diced tomatoes
• 1 dried bay leaf
• 15 oz can no-added-salt cannellini beans - rinsed & drained
• 3/4 - 1 lb firm white fish fillets - cut into bite size pieces
• 1/2 lb medium shrimp - peeled & deveined
• 1 large zucchini - halved and thinly sliced
• Chopped fresh continental parsley to serve
• Garlic croutons
• 8 thin slices sourdough baguette
• 1 garlic clove, halved

Preparation:

Preheat oven to 200°C. To make croutons, rub each side of bread with the cut side of the garlic clove. Place on a baking tray and spray with olive oil. Bake, turning halfway, for 10-12 minutes or until golden and crisp.

Meanwhile, heat a saucepan over medium heat. Spray with oil. Add the onion, celery and fennel. Stir for 6-7 minutes or until soft. Stir in garlic and Aleppo pepper for 1 minute or until aromatic.

Stir in water, tomato and bay leaf. Bring to the boil. Reduce heat to low and simmer for 10 minutes. Add beans, fish, prawns and zucchini and simmer for 5 minutes or until seafood is just cooked and zucchini is tender. Season with black pepper. Sprinkle with parsley. Serve with garlic croutons.

Blessed be... and happy cooking!

 

Shrimp & Broccoli Stir Fry with Vegetable Barley

This recipe is adapted from one I found on the Diabetes Food Hub which is run by the American Diabetes Association. 

Instead of sweetener I opted to use a teriyaki sauce to enhance the flavor pallet, and instead of rice (???) I chose to serve a vegetable stock barley. With Wondra flour being my go-to these days for all sauces I bypassed the recommended corn starch, too. Enjoy!

Ingredients:

• 1/4 cup vegetable stock
• 2 tbsp rice vinegar
• 1.5 tbsp soy sauce
• 1 tbsp Wondra Flour
• 1 tsp ground ginger
• 1/tsp sriracha
• 2 tbsp of your favorite Asian teriyaki marinade
• 3 tbsp olive oil - divided
• 1 clove garlic - minced
• 1.25 lbs raw medium/large shrimp - peeled, cleaned, tails off
• 1 lb fresh broccoli florets - parboil or nuke a couple minutes before use
• 1 cup quick cook barley - cooked using vegetable stock
• 1/3 cup scallions - cut into 1/4" pieces

Preparation:

In a liquid measuring cup combine vegetable stock, rice vinegar, soy sauce, Wondra flour, ginger and marinade and whisk until blended.

Start the quick cook barley according to package instructions, but swap out the water for vegetable stock. Cut up the scallions and set aside for later.

Heat 2 tbsp of the olive oil in a large skillet or wok. When the oil is shimmering, add the garlic and cook until fragrant (30 seconds). Add the shrimp and cook until opaque, about 3-4 minutes. Using a slotted spoon, remove the shrimp and place on a plate... covered.

Heat the remaining 1 tbsp of olive oil in the same skillet. Add the broccoli florets and cook until tender, about 4 minutes.

Add the cooked shrimp back into the skillet and toss to combine with the broccoli. Pour the broth mixture over the shrimp and broccoli and toss to coat.

Continue cooking until the broth mixture thickens slightly, about 1 minute.

When barley is cooked, blend in the scallions just before serving to retain a little crunch.

Blessed be... and happy cooking!